Dismaster

Is that Henry on the left, and Eli on the right?

40+ (whoa) makes me a "Master." I can compete in the Master's division in some races. Just a running thing. I think. Plain old 40-44 age group for duathlon, triathlon purposes.

For the first time since the Inauguration, I didn't work. It's President's Day, officially speaking it's a holiday. Really needed sleep. Got over 9hrs. Recorded my longest run in memory this afternoon. 2hrs 10mins, ~17+mi. Felt pretty darn good, relatively speaking. Maybe it was the Indian chicken whipped up at Devereaux Sat., and a few times after with what I brought home.

Starting to shift into slightly more focused training. Money down on 3 races. Two in April, and a big beast of a target race over Memorial Day weekend.

The training update:

Mon. 2-2

Glutes – Verstegen run prep 20mins

Run 45mins, 5.75mi easy-steady

Tue. 2-3-09

Swim 38mins MAC
~1400M total

Bike QR with 2 x (10mins as: 2mins over-2minsunder-2mins over-2minsunder-2mins over)

Duration: 1:15:18 (1:15:20)

Distance: 25.07 mi

Wed. 2-4-09

Swim 40mins MAC

Thur. 2-5-09

Swim 40mins

~1600M total

20mins Verstegen glutes prep

Run 52mins, ~7mi

Core/pushups 10mins

Fri. 2-6-09

Swim 43mins am, steady free, few 50 kicks

~1600M total

Bike QR easy-steady, just cadence focus 90+

Duration: 56:04 (59:15)

Distance: 18.9 mi

Sat. 2-7-09

Verstegen run prep 20mins glutes

Run 1hr49mins, ~14+mi, ~60F slight breeze, mostly sunny.

Sun. 2-8

Bike Fuji outdoor, mid 60;s. Solid wind from NW. Run after.

Duration: 2:39:51 (2:45:04)

Distance: 46.94 mi

Run 27:30 after 8-9min trans from ride, ~3.5mi

Mon. 2-9

Off, recover, feeling like maybe did not eat enough last night after solid day.

Tue. 2-10-09

Swim ~45mins MAC
~1800M

Bike QR trainer recvry ride

Duration: 1:00:44 (1:01:57)

Distance: 19.835 mi

Wed. 2-11-09
Swim 45mins
~1600m total

Core – 10mins crunches, etc and straight leg raises on deck after swim

Verstegen Run prep – 15mins glutes

Run 64mins, ~8.3mi, easy-steady, 70+F at 6p, windy.

Thur. 2-12-09

Bike

QR trainer, intervals - after warm up 4 x (4mins on/1min off), recover, some :30-:60 standing reps, cool, Intrval Focus was on steady state cadence above LT, stay at 90-91rpm

*dropped planned swim this morning

Duration: 1:05:21 (1:06:12)

Distance: 22.038 mi

Fri. 2-13

Swim 40min MAC
~1500 total

Core - 10mins on deck - 2 x (crunches, straight leg raises, pushups)

Run 42mins, ~5.75mi, frisky, felt quite good

Core – 10mins crunches, curls, pushups

Sat. 2-14

Verstegen run prep glutes 15mins

Run 42mins, semi frisky, ~5.75mi

~7min trans to Bike

Bike QR trainer steady

Duration: 1:05:24 (1:05:57)

Distance: 21.785 mi

Sun. 2-15-09

Bike Fuji outdr, Falls Rd etc., legs not too bad

Meat:

Duration: 2:04:14 (2:09:41)

Distance: 36.34 mi

Entire workout

Duration: 2:28:36 (2:36:36)

Distance: 43.141 mi

Mon. 2-16-09

Pres’s Day. Did not work. First day off in weeks.

Verstegen run prep glutes - 15mins

Run 2hr11mins, ~17.2mi, checked pace on a couple miles – 1 flat was 7:20, 1 rolling was 7:30. ~38F, clear, light winds.